Mood-Boosting Foods To Fight The Winter Blues

When it's cold outside, and the sun is hiding away, it's easy to get down and find yourself wallowing in the winter blues. It's not uncommon to suffer from seasonal sadness when the days are short and the nights are long. But there are some ways to combat winter blues, like taking a walk in nature, listening to music, talking to a friend, and eating a healthy diet.

It's no surprise that a healthy diet positively affects your physical body, but it may surprise you to learn that a healthy diet can also affect your mental health and mood (via Web MD) Eating fruits and vegetables is always a good choice because they are rich in vitamins, minerals, and antioxidants. Likewise, complex carbohydrates and foods with folate, L-tryptophan, and vitamin B are excellent choices to support mental health. 

Foods rich in omega-3s play a role in improving mental health and getting more serotonin into your diet. Serotonin is one of the feel-good chemicals our bodies produce, and it plays an important role in mood and mental health. Of course, serotonin isn't the only feel-good chemical; dopamine, which is found in protein-rich foods, can also help you banish the blues (via Cleveland Clinic).

Mood-boosting foods can help you find your way through the dark winter months. As you plan your weekly winter menu, try incorporating more mood-boosting foods to help you and your family feel better during the dreary winter months.

Smoked, steamed, grilled, or baked; however you like your salmon cooked, make sure to add this pink fish to your diet. Salmon is often referred to as a superfood because it is high in protein, selenium, B12, and omega-3 fatty acids (via Healthline). Omega-3 fatty acids are essential fats that everyone needs to add to their diets because the human body can't produce them on its own. According to the American Heart Association, adding fatty fish like salmon to your menu twice a week is safe and can help you get your dose of omega-3s.

There has been a debate in the culinary world about whether to choose wild, farmed, or canned salmon. And while wild seems the obvious choice for the most health benefits, farmed salmon is still a good option. Both wild and farmed are low in mercury, which is always a concern with fish. The Washington State Department of Health encourages diners to continue to eat salmon because of the abundance of positive health benefits. And if you are on a budget, canned salmon is a healthy option too. Just check sodium content when choosing a brand of canned salmon because, like most canned foods, high sodium can offset any health benefits.

Walnuts are a popular addition to many baked goods like brownies and banana bread, but they can be eaten on their own too. And everyone should be adding more walnuts to their diet as they are brimming with health benefits. These crunchy little nuts are full of omega-3s and all-important antioxidants, and studies have shown they support brain health and function (via Healthline).

Of course, the best way to add more walnuts into your diet is not through sugary baked goods; instead, you can add them to salads, pasta, and oatmeal or crush them to make a bread-free coating for fish and chicken. Or blend them to make a creamy dip for vegetables or spread for pita bread. You can always just keep it simple and grab a handful to munch on when you want a crunchy snack.

In the vegetarian and vegan communities, walnuts have been used as a healthy alternative to meat in recipes that would traditionally call for ground meat, like tacos, burritos, and burgers.

It is no surprise that chocolate is a mood-boosting food. Many reach for chocolate as a comfort food when they need a little pick-me-up. But getting the mood-boosting properties from chocolate all comes down to the type of chocolate you choose. 

Milk chocolate and white chocolate, while delicious, are high in sugar and white chocolate in butter, and while they may momentarily make you feel better, they will lead to a sugar high and then a sugar crash. The best chocolate to boost your mood without the negative side effects is dark chocolate.

Dark chocolate has at least 50% of cocoa solids and cocoa butter and sometimes as much as 90% and is made without milk or butter. Dark chocolate has a more intense flavor than milk chocolate or white chocolate, and if it contains no sweeteners, it can be quite bitter and is best for baking. 

But dark chocolate with a sweetener like sugar, honey, or stevia is a great way to satisfy that sweet tooth and get a healthy dose of feel-good vibes. Dark chocolate doesn't just taste good, but it releases endorphins that flood the brain with pleasure, and it boosts serotonin and dopamine (via Academy of Chocolate). So the next time the winter blues have you down, bite into a square of dark chocolate for a mood-altering experience.

Protein-rich foods like eggs are excellent mood boosters, and they offer more than just protein. Eggs have vitamins like B2 and B12, selenium, iron, and essential amino acids (via Healthline). In addition, they contain choline which is a nutrient that is linked to brain health. Eggs are easy to add to your diet because they are inexpensive and versatile, making them a great go-to for a healthy breakfast, lunch, or dinner. According to the American Heart Association, eating one egg a day or two egg whites is a healthy addition to your diet.

While eggs are popular breakfast food usually eaten scrambled, fried, over easy or sunny side up, you can get creative and eat them other ways too. Whip up some eggs with spinach and cheese for a frittata or quiche. If you like it spicy, try getting your daily dose of eggs in a shakshuka, a spicy tomato and egg dish.

Not only do eggs make a great meal, but you can hard boil eggs to make a healthy on-the-go snack for those times when you don't have time to cook and need a little mental health boost.

Brightly colored berries like blueberries, blackberries, and raspberries are a great way to feel better on a gray day. These tiny little nutritional powerhouses are rich in antioxidants, high in fiber, low in calories, and an excellent source of vitamin C (via Healthline).

Buying fresh berries in the winter months can be expensive. Luckily, frozen berries are an excellent alternative. They provide the same nutritional profile as fresh berries, are less expensive, and last longer. You can add them to your morning smoothie or oatmeal. Or make crunchy berry granola to fuel you through the dark days of winter.

If you can find fresh berries in the winter, you want to make sure to store them properly for the longest shelf life. The best way to ensure your pricey berries don't go bad before you get to use them is to wash them right before consuming them and only wash the amount you plan to use. 

If you are worried about mold and bacteria, Business Insider suggests washing the berries in a mix of vinegar and water to clean them and then drying them thoroughly and keeping them in a paper towel-lined container so that the moisture can be trapped. 

When you are feeling down, look no further than your pantry for a mood-boosting snack. Most of us have a few tins of tuna lying around in the kitchen, and tuna is an excellent food to boost your mood. Tuna is a fatty fish with an abundance of omega-3s (via Web MD). It is high in protein, low in calories, and an excellent source of vitamin B12. 

There are a lot of easy ways to get more tuna in your daily diet besides the typical tuna salad or tuna melt. Try making new recipes with those cans of tuna, like a tuna ceviche with onions, tomatoes, jalapenos, and fresh lime juice. Or beat the winter blues by going outside and firing up the grill and making tuna burgers. 

If you think you need a dose of carbohydrates to make you feel better, you can always whip up the carbohydrate-heavy classic tuna casserole with egg noodles, peas, and crushed crackers on top. Whichever way you choose to use your tinned tuna, you can rest assured knowing that it is a good choice for your mind and body.

Avocados, sometimes referred to as "green gold" due to their high demand and hefty price tag, are an excellent food to help you keep your chin up when you're feeling down. These little fruits are an excellent source of folate, potassium, and healthy fats, plus they are full of fiber to help you feel satisfied (via Healthline). They really check all of the boxes and are the perfect combination to help you feel better, plus they taste great.

You have probably had avocados at your favorite Mexican restaurant in the form of guacamole, but avocados are more than just a tasty green dip. You can add avocado slices to a sandwich or wrap. You can cut them into cubes and throw into a green salad, mash them on toast, or use them to top a warming bowl of soup or chili. Their creamy texture is rich without being overpowering. So grab some green gold when you are feeling down.

Sardines are a salty staple in Mediterranean cuisine. They're oily little fish that are perfect for when you are feeling blue. They are chock full of omega-3s, calcium, vitamins, and minerals, and an excellent source of protein (via Web MD). While fresh is usually best, fresh sardines can be difficult to find, but canned sardines are widely available, making them a more convenient option. 

Of course, not all canned sardines are the healthiest choice; you need to read the labels and find ones that are canned in olive oil and always check the sodium level when buying any canned foods.

So, you have some canned sardines; now what? Well, you can do quite a few things with these little fish. You can add them to salad and pasta or top your pizza with them. Or you can keep it simple and eat them on crackers or toast. Chef Alton Brown credits his weight loss to eating sardines and avocado toast. It's easy to see why he is always in such a good mood since both sardines and avocados are both mood-boosting foods.

Foods like sauerkraut, kimchi, miso, pickles, yogurt, and kombucha are known as fermented foods. These foods contain probiotics that come from the fermentation process. Probiotics are key to a healthy gut. Basically, they are living microorganisms (sometimes referred to as good bacteria) that keep your gut healthy. 

According to the American Psychological Association, gut bacteria is closely connected to the brain and cognitive processes, and 95% of serotonin, the feel-good chemical, comes from the gut. So, science supports the idea that a healthy gut equals a healthy mind.

If you are new to fermented foods, you can slowly introduce them to your diet. The tangy, almost sour flavor of fermented foods may take your tastebuds some time to adjust, so starting slow and trying different ones is the key to finding your favorites. For example, sipping on some mild miso soup is a good place to start, or adding pickles or sauerkraut to your sandwich or burrito. If you like your fermented foods with a little kick, try spicy kimchi on your noodles or salads.

You can find fermented foods in most supermarkets, but they are also easy to make right in your own kitchen. Just be aware that fermented foods can cause bloating and gas if your body isn't used to them.

Many families only eat turkey once a year, but this bird has so many health benefits that you will want to put it on the menu more often. Turkey contains L-tryptophan, which is an essential amino acid that is connected to serotonin and melatonin (via Medline Plus). Serotonin makes you feel good, and melatonin helps you relax and even makes you a little sleepy. These two components can help you feel better when the dark days of winter have you feeling a little blue.

Thanks to high levels of selenium, zinc, and choline, turkey can also boost brain function, making learning new things easier (via Peak Brain Institute). When you feel smarter, you always feel better, so it's a food you can feel good about eating.

Of course, roasting a whole turkey is quite an endeavor, especially if you are a novice home cook, but there are other easy ways to eat turkey. You can buy just turkey breast and grill it or use it in soups or turkey chili. A classic turkey sandwich is a great option for lunch. However, not all sliced turkey is the same. Cleveland Clinic explains that when buying turkey slices, the best option is to buy from the deli counter rather than opting for the packaged slices as they have a high sodium content and are packed with  additives and preservatives.

When it's cold outside, a nice hot bowl of lentil soup can really hit the spot. According to Science, when our bodies are physically warm, it makes us feel good and enhances interpersonal skills, which is a great reason to enjoy lentil soup. But there is another reason lentils should be on your winter shopping list. They are mood-boosting food that can help you get more pep in your step when you are feeling down.

Lentils are full of fiber and vitamins, and minerals. According to Healthline, lentils contain B vitamins that are connected to elevating dopamine and serotonin, which aid in turning your frown upside down.

The three most common types of lentils are brown, green, and red. Brown lentils are commonly used for soups and stews, green lentils hold their shape better and are often used as a meat replacement, and red lentils are popular in Indian dishes. Try all three to find out which type of lentils you and your family prefer.

Oats are the ultimate breakfast food and a great way to start your day on the right foot. They are filling, nutritious, and can help get you through a tough day. The fiber in oats packs a one-two punch, helping you feel full longer and stabilizing blood sugar, so you don't have a morning sugar rush and then crash (via Medical News Daily). 

Eating oats for breakfast is a surefire way to keep you energized throughout the day. Oatmeal for breakfast doesn't have to be boring. You can add fruit, nuts, peanut butter, or honey to your oats to give them more flavor. 

If you prefer a protein-rich breakfast, you can add in some egg whites to your oatmeal, which adds protein without altering the taste. Oatmeal isn't just for breakfast, and it doesn't have to be sweet; you can make savory oatmeal with vegetables, meat, and eggs for a filling meal at any time of the day.

Banana bread, banana smoothies, and banana in your cereal: There are so many ways to enjoy this nutritious fruit. It really is bananas just how healthy bananas are for your brain and body. The bright yellow fruit is high in potassium and vitamin B6, the vitamin responsible for fueling serotonin and dopamine (via Live Science). And not only that, but bananas are high in L-tryptophan, too. 

This tropical fruit can help you get out of a winter funk and is the perfect on-the-go snack for a mid-afternoon pick-me-up for those busy days when you are pressed for time. Just toss the yellow fruit in your bag, and you know you won't get hit with nasty afternoon sugar cravings.

If you want to indulge your sweet tooth, you can even make homemade banana ice cream; just blend up some frozen bananas and your favorite milk. You can indulge in the creamy goodness of ice cream and feel good about fueling your body; it's hard to be sad when enjoying ice cream. Don't forget to peel the bananas before you freeze them for easy ice cream anytime.

Sunflower seeds, just like salt and pepper, should be a staple in your kitchen. They add a crunch to salads, burritos, stir fry, and lots of other dishes. According to the Institute for Functional Health, these small seeds are packed with vitamins and minerals, including B6 and thiamine, which aid memory and brain function. Regularly consuming sunflower seeds is like taking nature's antidepressant.

It is hard to believe these tiny little seeds have so much to offer; they improve mood and brain power, making them the perfect snack to nibble on while studying or focusing on an important task. Just make sure to remove the shell, and for the most health benefits, choose sunflower seeds without salt. Most stores sell them roasted, but you can easily roast them in your oven at home to bring out more flavor.

Despite all of their health benefits, sunflower seeds are high in calories, with 165 calories per ounce (via Medical News Daily). So if calories are a concern, you will want to eat them sparingly.

It is no surprise that coffee is a mood-boosting food; the caffeine in coffee helps get the day going and can perk up even the grumpiest morning person. Coffee not only wakes you up, but it can increase stamina during exercise, reduce chronic inflammation, and increase memory (via Caffeine Informer). According to an interesting study by The National Library of Medicine, people who consume coffee have a lower risk of suicide.

Aside from the miracle of caffeine, coffee also releases dopamine which gives coffee drinkers that high similar to street drugs like cocaine (via Psychology Today). Unfortunately, coffee is addictive. As drinkers consume more, the brain wants more to keep that good feeling going. Unfortunately, too much coffee leads to jitters, nausea, and lack of sleep.

So drink coffee responsibly for a general feeling of euphoria or to help you through a day after a sleepless night but don't go overboard. There is such a thing as too much of a good thing.

Oysters are shellfish with a romantic reputation for making people feel good and get in the mood. According to Web MD, sadly, the aphrodisiac connection between oysters and sexual desire has no scientific data to back it up.

However, the placebo effect is strong, and if you believe something will make you feel better and more aroused, chances are it will; the human mind is powerful. But in the case of oysters, there is some science to back up its mood-boosting properties, just not necessarily the sexual mood. Oysters are filled with feel-good properties like omega-3s, zinc, selenium, vitamin B12, protein, and iron (via Healthline).

According to Psychology Today, there is a connection between low levels of zinc and depression, so getting more foods in your daily diet that have zinc is a great way to keep depression away. So while they may not necessarily help you feel sexy, that probably depends more on who you are eating them with; they are nutritious and have all of the key ingredients to be a mood-boosting food.

While eating oysters raw is a delicacy for some, consuming raw shellfish can be dangerous and increases the risk of foodborne illness. Instead, try consuming smoked oysters or oyster stew to enjoy these sexy shellfish safely.

A few years ago, kale hit the culinary world, and it was everywhere; from kale chips to kale soup to massaged kale salads. But as quickly as kale rose to popularity, it became the butt of jokes about a healthy lifestyle. And that really is a shame because leafy greens like kale are an excellent addition to a healthy diet. They are packed with vitamins and minerals for a healthy body inside and out.

If you have fallen off the kale bandwagon, there are other leafy greens with less of a contentious reputation to help you get your greens. Leafy greens like spinach, Swiss chard, cabbage, and collard greens, just to name a few, are tasty and can help you get your daily dose of vitamins and minerals. 

Another reason to eat more leafy greens is they are rich in antioxidants which protect your skin from free radicals (via Medical News Today). Plus, they are low in calories, so they help you look good on the outside and feel good on the inside. The best way to prepare leafy greens is to steam or sauté them to keep their nutrients intact.